Tuesday 11, August 2015

Warm up:

400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates

Skill:

HSPU
10 minutes of work

* Work on a movement you haven't done yet
If you are still using a box, grab a spotter and get upside down on the wall, if you are on the wall, go deeper, if you touch the floor, go deficit, if you only kip work on strict, and vise versa

Strength:

Bench press
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max YOU found July 28th, 2015

Metcon:

13 min EMOM
5 push ups
7 up downs
9 hollow rocks

(Nice WOD coach Derek, my abs were burning)